Tips for Healthy Eating + A Bonus Lunch Recipe

Meal planning can really make a difference. Yet, that 3 hours a week to meal plan, purchase groceries & pre-prep meals, can be tough if we don’t make it a weekly priority. 3 hours out of our week is only 1.79% of our time for that week! That’s it?!

3 tips for making meals simple:

  1. Prepare vegetables beforehand (washing, cutting, etc.)
  2. Prepare protein beforehand (boiling eggs for the next few days, batch-baking chicken, preparing chickpeas etc.)
  3. Batch Cooking!! Make a bunch at once, so you can use it throughout the week.

Things to include in your meal & WHY:

  1. Vegetables & fruit for antioxidant support, healthy hormone detoxification, nutrient source for absorption and more! “Eat the rainbow” – you’ve definitely heard that one before; it’s important for our immune system
  2. Protein to prevent spikes in blood sugar
  3. Seeds/nuts for garnish – this can be your “treat” factor – remember – “everything in moderation…”
  4. Healthy fats – raw olive oil, avocado, etc. for satiety – healthy fats help keep you fuller for longer, so that you do not feel the need to graze in between meals.
  5. Spices are the best for flavour – avoid high sugar & high sodium salad dressings, sauces and condiments.

Here’s a recipe for a 5-minute lunch I made early this week:

  • 3 cups kale & mixed Greens
  • 2 sliced pre-boiled eggs (you can use chicken, beans, chickpeas)
  • 1 tbsp raw extra virgin olive oil drizzled
  • 1 tbsp balsamic vinegar drizzled
  • 1 tbsp raw unsalted organic pumpkin seeds
  • 1 tsp unsweetened organic dried cranberries
  • Few dashes of black pepper

Add to serving dish, mix & enjoy.


Nadia Mawji, ND

If you are interested in seeing Dr. Nadia Mawji as a patient, please book an initial appointment with her online today or email for more information! Dr. Nadia Mawji also offers free 15 minute consults if you’d like to meet with her first before booking an initial appointment. Stay up to date with her Naturmend blog posts for more information on cutting edge treatments and research!

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